How to Reduce Delayed Onset Muscle Soreness Naturally

Delayed Onset Muscle Soreness (DOMS) is a familiar sensation for anyone who’s pushed their body through a tough workout, tried a new exercise, or returned to training after a break. That achy, stiff feeling in your muscles that peaks 24 to 72 hours after exercise can range from mild discomfort to debilitating pain, making even simple movements like walking or sitting a challenge. While DOMS is a natural part of muscle adaptation and growth, its intensity and duration can be managed through natural strategies, including lifestyle changes, recovery techniques, and targeted nutrition.

Read on to discover how to tackle DOMS head-on with insights that could slash your recovery time and ease discomfort so you can feel better, faster!

What Is Delayed Onset Muscle Soreness (DOMS)?

DOMS is the pain and stiffness felt in muscles after strenuous or unaccustomed exercise, particularly activities involving eccentric muscle contractions—where the muscle lengthens under tension, like during the lowering phase of a squat or running downhill. Unlike acute muscle soreness, which occurs during or immediately after exercise due to lactic acid buildup, DOMS emerges 12 to 24 hours post-workout and peaks between 24 and 72 hours, subsiding within about a week.

The exact mechanisms of DOMS are complex and not fully understood, but it’s primarily linked to microtrauma—tiny tears in muscle fibers caused by intense or novel exercise. This damage triggers an inflammatory response, involving immune cells that repair the tissue, leading to swelling, stiffness, and pain. Nerve growth factor (NGF), released during inflammation, can heighten pain sensitivity by stimulating nociceptors (pain receptors). Other factors, such as oxidative stress and disrupted muscle structure, also contribute. While DOMS is a sign your muscles are adapting and strengthening, excessive soreness can hinder performance, reduce range of motion, and increase injury risk if you return to intense activity too soon.

How to Prevent DOMS Naturally

Preventing DOMS starts with preparing your body for exercise and progressing thoughtfully. Here are evidence-based strategies to minimize its onset:

Gradual Progression: One of the most effective ways to prevent DOMS is to ease into new or intense workouts. Increase workout intensity, duration, or frequency by no more than 10% per week to allow your muscles to adapt. For example, if you’re new to strength training, start with lighter weights and fewer sets, gradually building up over weeks.
Proper Warm-Up and Cool-Down: A dynamic warm-up before exercise, including movements like leg swings or arm circles, prepares muscles and joints by increasing blood flow and activating neuromuscular connections. While static stretching post-workout doesn’t prevent DOMS, it can enhance flexibility and aid recovery. A cool-down with light activity, like 10 minutes of low-intensity cycling, has been shown to reduce soreness by promoting lymphatic drainage and clearing inflammatory mediators.
Active Recovery: Engaging in low-impact activities, such as walking, swimming, or yoga, on rest days can prevent DOMS by maintaining blood flow to muscles without causing further damage. This helps deliver oxygen and nutrients to repair tissues and reduces stiffness.
Adequate Nutrition: A balanced diet rich in protein (1.6–2.2 g per kg of body weight daily for active individuals) supports muscle repair. Whole grains, fruits, vegetables, and healthy fats, especially omega-3 fatty acids, combat inflammation and provide energy for recovery. Staying hydrated also helps flush metabolic waste from muscles.
Sleep and Rest: Quality sleep is crucial for muscle recovery, as it’s when growth hormone release peaks, aiding tissue repair. Aim for 7–9 hours of sleep per night, and avoid overtraining by scheduling rest days or alternating muscle groups.

How to Reduce DOMS Naturally

If DOMS sets in, several natural methods can alleviate discomfort and speed recovery:

Massage Therapy: Massage, especially 48 hours post-exercise, is one of the most effective ways to reduce DOMS. It increases blood and lymphatic flow, reduces muscle tension, and lowers inflammation. A 2018 meta-analysis found massage outperformed other recovery techniques in reducing soreness and inflammation markers. Self-myofascial release using a foam roller for 90–120 seconds per muscle group can also relieve stiffness and improve range of motion.
Heat Therapy: Applying heat packs or soaking in a warm bath (not scalding) can ease pain and stiffness by increasing blood flow to sore muscles. An 8-hour heat wrap applied immediately after exercise has been shown to reduce soreness more effectively than delayed application.
Cold Water Immersion: Submerging in cold water (10–15°C or 50–59°F) for 10–15 minutes post-exercise can reduce inflammation and DOMS severity. While not as universally effective as massage, it’s popular among athletes for its ability to improve circulation.
Compression Garments: Wearing compression gear post-exercise may reduce DOMS symptoms by enhancing blood flow and reducing swelling. While studies show mixed results, garments applying 10–15 mmHg pressure have shown short-term pain relief.
Light Exercise: Counterintuitively, low-intensity exercise, like walking or gentle stretching, can temporarily alleviate DOMS by increasing pain thresholds through exercise-induced analgesia. Focus on unaffected muscle groups to avoid further stress.
Avoid Over-Reliance on NSAIDs: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen may reduce soreness, but regular use can hinder muscle repair and lead to side effects like kidney or gastrointestinal issues. Use sparingly, if at all, and prioritize natural methods.

Using Supplements and Ingredients to Help with DOMS

Nutritional supplements and natural ingredients can play a significant role in reducing DOMS by targeting inflammation, oxidative stress, and muscle repair. Here are some of the most promising options, backed by research:

Protein and Branched-Chain Amino Acids (BCAAs): Consuming 25–50 g of whey protein post-workout provides amino acids for muscle repair, reducing DOMS severity. BCAAs (leucine, isoleucine, valine) at 200 mg/kg/day for 10 days or more can reduce muscle damage markers and soreness by supporting protein synthesis. A study found rugby players using BCAAs around workouts experienced less soreness and faster recovery.
Omega-3 Fatty Acids: Found in fish oil (EPA and DHA), omega-3s have anti-inflammatory properties that combat oxidative stress and reduce DOMS. Daily supplementation with 1–3 g of fish oil has been shown to support muscle recovery and cardiovascular health. Look for supplements with Triglyceride omegas for optimal bioavailability, such as Xendurance’s Omega+D3.
Curcumin: This polyphenol in turmeric has potent anti-inflammatory and antioxidant effects. Studies suggest 150–1500 mg of curcumin daily, taken post-exercise, reduces DOMS by lowering pain sensitivity and inflammation. Combining curcumin with turmeric’s natural oils (turmerones) enhances bioavailability, as seen in products like SuperPure® Turmeric.
Tart Cherry Juice: Rich in anthocyanins, tart cherry juice has antioxidant and anti-inflammatory properties. Drinking 355–710 mL daily for 8–10 days before and after exercise can significantly reduce DOMS and improve force recovery. A study showed that college-aged males consuming tart cherry juice had less pain after eccentric elbow exercises.
Caffeine: At 5 mg/kg body weight taken 45 minutes before exercise, caffeine reduces DOMS by blocking adenosine receptors, which decreases pain perception. It also enhances performance, making it a dual-purpose supplement.
Magnesium: Magnesium supplementation (e.g., 350 mg daily) may reduce DOMS by supporting muscle function and reducing inflammation. A 2022 study found it improved performance and lowered soreness in athletes.
Other Promising Ingredients:

L-Glutamine: 5 g twice daily or 0.1 g/kg body weight may aid muscle repair and reduce DOMS.
Taurine: 50 mg daily for weeks before and after exercise can lower oxidative stress and DOMS.
D-Ribose: A study showed college students taking D-ribose before or after exercise had less soreness and faster recovery.
Saffron: 300 mg daily for 10 days has shown preventive effects on DOMS.

The Science Behind Xendurance Lactic Acid Buffer

Xendurance’s Lactic Acid Buffer is a supplement designed to enhance athletic performance and recovery since 2008. Its claims of reducing DOMS by addressing lactic acid buildup, CK levels, and muscle damage should be examined by the science behind its key components and their relevance to DOMS.

Scientific Evidence: Xendurance cites published clinical studies claiming Extreme Endurance reduces lactic acid by up to 26% and improves recovery time.

There have been over 14 published and open-label studies on the benefits of Extreme Endurance. Here is some data below:

Reduce Lactic Acid by 26% - Less Muscle Soreness

Reduce Creatine Kinase by 6X - Faster Recovery

Reduce Oxidative Stress by 39% - Lowers oxidative stress, thereby helping to protect your muscles from breakdown and improving long-term performance.

Extreme Endurance testing is on the complete formula and is arguably the most researched and proven sports supplement in the world.

Bounce Back Stronger: Your Path to Beating DOMS

DOMS is a natural response to challenging workouts, signalling muscle adaptation and growth. While it can’t always be avoided, you can prevent and reduce its severity through gradual exercise progression, proper warm-ups, active recovery, and natural therapies like massage, heat, and cold immersion. Nutritional strategies, including adequate protein and targeted supplements like omega-3s, curcumin, tart cherry juice, and caffeine, offer additional support by addressing inflammation and muscle repair. Products like Xendurance's Lactic Acid Buffer may be a positive addition to your arsenal.

By combining these natural methods, you can help minimise DOMS, recover faster, and stay consistent with your training. Listen to your body, prioritise recovery, and experiment with supplements that align with your needs and goals. With patience and smart strategies, you’ll keep soreness at bay and enjoy the gains from your hard work.